La vitamina C (o acido ascorbico) svolge un ruolo fondamentale per la salute del nostro organismo. Protegge dai radicali liberi ed è necessaria per la produzione e la sintesi del collagene, la principale proteina del corpo e il costituente primario di pelle, muscoli, vasi sanguigni e ossa. La vitamina C, inoltre, è essenziale per l’assorbimento di molte sostanze nutritive come il ferro, l’acido folico e la vitamina E, per il metabolismo di alcuni amminoacidi e per la sintesi di grassi e proteine. Il fabbisogno giornaliero raccomandato per l’adulto è di 60 mg.
Gli alimenti più ricchi di vitamina C sono:
Alimento |
Vitamina C (mg/100g p.e.) |
1) Uva, succo, in cartone |
340 |
2) Guava |
243 |
3) Peperoncini piccanti |
229 |
4) Ribes |
200 |
5) Peperoni, rossi e gialli |
166 |
6) Prezzemolo |
162 |
7) Peperoni crudi |
151 |
8) Peperoni, verdi |
127 |
9) Broccoletti di rapa crudi |
110 |
10) Rughetta o rucola |
110 |
11) Broccoletti di rapa, cotti [bolliti in acqua distillata senza aggiunta di sale] |
86 |
12) Kiwi |
85 |
13) Cavoli di bruxelles crudi |
81 |
14) Foglie di rapa |
81 |
15) Cavolo broccolo verde ramoso crudo |
77 |
16) Papaia |
60 |
17) Cavolfiore crudo |
59 |
18) Lattuga da taglio |
59 |
19) Broccolo a testa crudo |
54 |
20) Spinaci crudi |
54 |
21) Fragole |
54 |
22) Clementine |
54 |
23) Cavoli di bruxelles, cotti [bolliti in acqua distillata senza aggiunta di sale] |
52 |
24) Cavolo cappuccio rosso |
52 |
25) Tarassaco o dente di leone |
52 |
26) Cavolfiore, cotto [in forno a microonde senza aggiunta di acqua e di sale] |
50 |
27) Arance |
50 |
28) Limoni |
50 |
29) Litchi |
49 |
30) Cavolo cappuccio verde crudo |
47 |
31) Radicchio verde |
46 |
32) Milza di bovino |
46 |
33) Arance, succo |
44 |
34) Pomodori, conserva |
43 |
35) Anona |
43 |
36) Limoni, succo |
43 |
37) Mandarini |
42 |
38) Pompelmo |
40 |
39) Polmone di bovino |
40 |
40) Mandaranci |
37 |
41) Cavolo broccolo verde ramoso, cotto [bollito in acqua distillata senza aggiunta di sale] |
35 |
42) Indivia |
35 |
43) Fave fresche crude |
33 |
44) Broccolo a testa, cotto [bollito in acqua distillata senza aggiunta di sale] |
33 |
45) Fegato di ovino |
33 |
46) Piselli freschi crudi |
32 |
47) Sedano crudo |
32 |
48) Melone d’estate |
32 |
49) Menta |
31 |
50) Fegato di bovino |
31 |
51) Piselli surgelati |
30 |
52) Fegato di equino |
30 |
53) Rosmarino |
29 |
54) Cavolfiore, cotto [bollito in acqua distillata senza aggiunta di sale] |
28 |
55) Fiori di zucca |
28 |
56) Patate novelle crude |
28 |
57) Babaco |
28 |
58) Mango |
28 |
59) Lattuga a cappuccio |
27 |
60) Patatine fritte, in busta |
27 |
61) Basilico |
26 |
62) Pomodori maturi |
25 |
63) Lamponi |
25 |
64) Agretti |
24 |
65) Asparagi di serra |
24 |
66) Bieta cruda |
24 |
67) Spinaci, surgelati |
24 |
68) Pomodori San Marzano |
24 |
69) Asparagi di bosco |
23 |
70) Rape crude |
23 |
71) Loti o kaki |
23 |
72) Fegato di suino, crudo |
23 |
73) Bieta, cotta [in forno a microonde senza aggiunta di acqua e di sale] |
22 |
74) Pomodori da insalata |
21 |
75) Feijoa |
19 |
76) Mora di rovo |
19 |
77) Asparagi di campo crudi |
18 |
78) Bieta, cotta [bollita in acqua distillata senza aggiunta di sale] |
18 |
79) Ravanelli |
18 |
80) Pomodori, pelati in scatola [frutti più succo naturale] |
18 |
81) Fichi-d’india |
18 |
82) Pesche, secche |
18 |
83) Avocado |
18 |
84) Passiflora |
18 |
85) Cervello di bovino |
18 |
86) Cicoria di campo cruda |
17 |
87) Ananas |
17 |
88) Banane |
16 |
89) Patate crude |
15 |
90) Albicocche, disidratate |
15 |
91) Mirtilli |
15 |
92) Mele cotogne |
14 |
93) Pesche, disidratate |
14 |
94) Germogli di soia |
13 |
95) Albicocche |
13 |
96) Ananas, sciroppato |
13 |
97) Rene di bovino |
13 |
98) Carciofi crudi |
12 |
99) Finocchi crudi |
12 |
100) Albicocche, secche |
12 |
101) Melone d’inverno |
12 |
102) Gelato confezionato- ghiacciolo all’arancio |
12 |
103) Cetrioli |
11 |
104) Melanzane crude |
11 |
105) Zucchine crude |
11 |
106) Ciliege |
11 |
107) Fagioli -Borlotti freschi crudi |
10 |
108) Asparagi di campo, cotti [bolliti in acqua distillata senza aggiunta di sale] |
10 |
109) Carciofi, cotti [in forno a microonde senza aggiunta di acqua e di sale] |
10 |
110) Carciofi, surgelati crudi |
10 |
111) Radicchio rosso |
10 |
112) Mele, disidratate |
10 |
113) Porri crudi |
9 |
114) Zucca gialla |
9 |
115) Patate, cotte, fritte |
9 |
116) Vegetali misti, surgelati: piselli, mais, carote, fagioli |
9 |
117) Cicoria da taglio, coltivata |
8 |
118) Cicoria di campo, cotta [bollita in acqua distillata senza aggiunta di sale] |
8 |
119) Patate, cotte con buccia [bollite in acqua distillata senza aggiunta di sale] |
8 |
120) Patate, cotte [arrosto] |
8 |
121) Patate, cotte [in forno a microonde senza aggiunta di acqua e di sale] |
8 |
122) Pomodori, passata |
8 |
123) Cocomero |
8 |
124) Melagrane |
8 |
125) Mele fresche – renette |
8 |
126) Mais dolce, in scatola, sgocciolato |
7 |
127) Fagiolini surgelati, cotti [bolliti in acqua distillata senza aggiunta di sale e scolati] |
7 |
128) Barbabietole rosse crude |
7 |
129) Fichi |
7 |
130) Mele fresche – deliziose |
7 |
131) Mele fresche – imperatore |
7 |
132) Amarene |
7 |
133) Fagiolini freschi crudi |
6 |
134) Cipolline crude |
6 |
135) Lattuga |
6 |
136) Sedano rapa |
6 |
137) Patate, cotte senza buccia [bollite in acqua distillata senza aggiunta di sale] |
6 |
138) Mele fresche senza buccia |
6 |
139) Mele fresche – annurche |
6 |
140) Uva |
6 |
141) Cuore di bovino |
6 |
142) Latte di vacca in polvere, parzialmente scremato |
6 |
143) Latte di vacca in polvere, scremato |
6 |
144) Aglio |
5 |
145) Barbabietole rosse, cotte [bollite in acqua distillata senza aggiunta di sale] |
5 |
146) Carciofi, cotti [bolliti in acqua distillata senza aggiunta di sale] |
5 |
147) Cipolle crude |
5 |
148) Albicocche, sciroppate |
5 |
149) Mele fresche – golden |
5 |
150) Pesche, sciroppate |
5 |
151) Prugne |
5 |
152) Cuore di equino |
5 |
153) Cuore di suino |
5 |
154) Minestre in scatola, crema di pomodori |
5 |
155) Fave secche sgusciate crude |
4 |
156) Piselli secchi |
4 |
157) Cardi crudi |
4 |
158) Carote crude |
4 |
159) Pere fresche, senza buccia |
4 |
160) Pesche senza buccia |
4 |
161) Nocciole, secche |
4 |
162) Cocktail di frutta sciroppata |
4 |
163) Latte di vacca in polvere, intero |
4 |
164) Marmellate, normali e tipo frutta viva |
4 |
165) Fagioli crudi |
3 |
166) Carote, cotte [in forno a microonde senza aggiunta di acqua e di sale] |
3 |
167) Cicoria witloof o indivia belga |
3 |
168) Cipolle, cotte [bollite in acqua distillata senza aggiunta di sale] |
3 |
169) Funghi coltivati prataioli crudi |
3 |
170) Funghi ovuli |
3 |
171) Funghi porcini |
3 |
172) Prugne gialle |
3 |
173) Prugne secche |
3 |
174) Cocco |
3 |
175) Cuore di ovino |
3 |
176) Lingua di bovino cruda |
3 |
177) Trippa di bovino |
3 |
178) Latte di vacca, condensato zuccherato |
3 |
179) Carote, cotte [bollite in acqua distillata senza aggiunta di sale] |
2 |
180) Pomodori, succo |
2 |
181) Mele fresche – granny smith |
2 |
182) Pistacchi |
2 |
183) Salsiccia di fegato |
2 |
184) Anguilla di fiume |
2 |
185) Anguilla di mare |
2 |
186) Capitone |
2 |
187) Melù o pesce molo fresco |
2 |
188) Gamberi, freschi |
2 |
189) Salsa tomato ketchup |
2 |
190) Piselli in scatola, scolati |
1 |
191) Funghi coltivati prataioli, cotti [saltati in padella senza aggiunta di grassi e di sale] |
1 |
192) Tartufo nero |
1 |
193) Nespole |
1 |
194) Noci pecan |
1 |
195) Macadamia |
1 |
196) Carpa |
1 |
197) Merluzzo o nasello, bastoncini di pesce surgelati |
1 |
198) Latte di capra |
1 |
199) Latte di vacca pastorizzato, intero |
1 |
200) Latte di vacca pastorizzato, parzialmente scremato |
1 |
201) Latte di vacca pastorizzato, scremato |
1 |
202) Latte di vacca, evaporato non zuccherato |
1 |
203) Latte di vacca UHT, intero |
1 |
204) Latte di vacca UHT, parzialmente scremato |
1 |
205) Yogurt da latte, intero |
1 |
206) Yogurt da latte, parzialmente scremato |
1 |
207) Yogurt da latte, scremato |
1 |
208) Emmenthal |
1 |
209) Sego di bue |
1 |
210) Miele |
1 |
211) Birra chiara |
1 |
Via| INRAN; Photo Credit| Thinkstock
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